8-Week Stay-Fit Training Plan

Average Weekly Training Hours 00:54
Training Load By Week
Average Weekly Training Hours 00:54
Training Load By Week

As the world’s leading bike magazine for the past 50 years, Bicycling is uniquely qualified to offer this premium training plan to cyclists of all levels. The 8-week program is designed by Selene Yeager, Bicycling’s own Fit Chick, a licensed USA Cycling coach, and certified personal trainer. Whether you want to gear up for an event or race, or simply want to stay fit all summer and stay with the pack on your local group ride, this plan will help you ride your best. The plan is ideal for a rider who’s been riding regularly for the previous month.

Sample Day 2
0:27:00
Sharpen: 3-2-1 Blast Off

As the name implies, these workouts are made to hone your top end fitness. High-intensity efforts are the name of the game. These efforts should be done at near-max to max effort, or about 85 to 100 percent of your maximum heart rate, RPE 8 to 10.

Sample Day 3
1:00:00
Sustain Workout

The quintessential long ride and/or group ride, RPE 4 to 5. Enjoy it and toss in a few harder efforts for fun.

Sample Day 4
0:35:00
Strengthen: Hat Trick Tempo

On these days, you’ll find tempo drills and hill climbs. Both build your muscular endurance and strength on the bike. Outside of short bursts at lactate threshold and above, these efforts are done at about 75 to 84 percent of your maximum heart rate, or 6 on a rate of perceived exertion (RPE) of 1 (easy) to 10 (all-out). They’re just above your comfort zone, but under race pace.

Sample Day 9
0:31:00
Sharpen: 20/40s

As the name implies, these workouts are made to hone your top end fitness. High-intensity efforts are the name of the game. These efforts should be done at near-max to max effort, or about 85 to 100 percent of your maximum heart rate, RPE 8 to 10.

Sample Day 11
0:31:30
Strengthen: 3-Way Hill Climbs

On these days, you’ll find tempo drills and hill climbs. Both build your muscular endurance and strength on the bike. Outside of short bursts at lactate threshold and above, these efforts are done at about 75 to 84 percent of your maximum heart rate, or 6 on a rate of perceived exertion (RPE) of 1 (easy) to 10 (all-out). They’re just above your comfort zone, but under race pace.

Sample Day 16
0:27:00
Sharpen: 3-2-1 Blast Off

As the name implies, these workouts are made to hone your top end fitness. High-intensity efforts are the name of the game. These efforts should be done at near-max to max effort, or about 85 to 100 percent of your maximum heart rate, RPE 8 to 10.

Sample Day 18
0:35:00
Strengthen: Hat Trick Tempo

On these days, you’ll find tempo drills and hill climbs. Both build your muscular endurance and strength on the bike. Outside of short bursts at lactate threshold and above, these efforts are done at about 75 to 84 percent of your maximum heart rate, or 6 on a rate of perceived exertion (RPE) of 1 (easy) to 10 (all-out). They’re just above your comfort zone, but under race pace.